1. Understanding the Feeling
What am I thinking about when I feel this way?
What state is my body in? (Tense, restless, heavy, numb, etc.)
How did I take care of myself in the hours/days leading up to this?
Is this an emotion or physical discomfort from an unmet need?
2. Exploring Triggers & Patterns
Did any significant event happen before this feeling?
What emotions came up? What triggered them?
What thoughts ran through my mind? How did they shape my emotions?
3. Coping & Consequences
What urges did I have? How did I respond?
What were the consequences of my response?
Did my response help in the short term? What about the long term?
What could I do differently next time?
4. Self-Compassion & Moving Forward
What does this feeling need from me?
What is one small, kind action I can take for myself right now?
What am I thinking about when I feel this way?
What state is my body in? (Tense, restless, heavy, numb, etc.)
How did I take care of myself in the hours/days leading up to this?
Is this an emotion or physical discomfort from an unmet need?
2. Exploring Triggers & Patterns
Did any significant event happen before this feeling?
What emotions came up? What triggered them?
What thoughts ran through my mind? How did they shape my emotions?
3. Coping & Consequences
What urges did I have? How did I respond?
What were the consequences of my response?
Did my response help in the short term? What about the long term?
What could I do differently next time?
4. Self-Compassion & Moving Forward
What does this feeling need from me?
What is one small, kind action I can take for myself right now?
